Kickbox Aerobics Class
The Class
  • Warm Up

    • Begin with wide stance deep breaths to oxygenate the blood.
    • March in place, side step, grapevine.
    • Include wide stance toe tapping with reach out and up.
    • Extend reach across the centerline of the body.
    • Transition from reaching up and out to jabs to the front.
    • Include hook punches.
  • General Technique

    • Chin is tucked in and down.
    • Don't aim for the target, aim behind the target.
    • Always look in the direction of the punch or kick before executing.
    • Extend shoulder into the punch.
    • Keep abdominals tight to improve muscle tone and balance.
    • Keep fists in front of face when not punching. (Defense Position)
  • Boxer's Stance Technique

    • Stay light on the feet to keep impact to a minimum.
    • Maintain a rocking back and forth motion.
    • Keep heels lightly touching the floor.
    • Keep weight on the ball of the foot.
    • Keep fists in front of face when not punching. (Defense Position)
    • Discontinue is joint pain or discomfort is experienced.
    • Stay on Boxer's Stance for no more than 5 minutes at a time.
    • Provide lower impact exercise for at least 5 minutes in between.
  • Safety

    • Limit Kickboxing Aerobics tempo range from 120 - 125 bpm.
    • Limit warm-up tempo range from 120 - 134 bpm.
    • Limit cool-down music tempo range from 118 - 122 bpm.
    • Avoid moves that require back kicks in a crowded class.
    • Don't lock knees to provide shock absorption and reduce back strain.
    • Limit power moves (propulsion) to 1 minute intervals.
    • Limit repeater moves to five repeaters at time.
    • Light weights can be used by the more advanced students.
    • Instructor should avoid using weights.
    • Avoid pivoting moves on a loaded knee.
    • Unlike Step multiple moves are permitted.(i.e., legs and arms)
    • Always provide low impact alternatives to high impact moves.
    • Continue breathing, never hold the breath.
    • Instruct class to work at their own pace, not the instructor's.
Discontinue Kickbox Aerobics if:
  • Legs become fatigued and uncoordinated.
  • Any pain becomes evident especially joint pain.
  • Shin area pain or discomfort.
  • Dizziness occurs.
  • Rapid heart rate.